Weight management may conjure up that dreaded “exercise" word. And exercise to some means pushing the body beyond limits, experiencing painful in joints, muscles, bones – everywhere.
No pain no gain, right? Wrong.
Instead, replace the word “exercise" with “activity" and incorporate this in your daily routine. And a general rule of thumb for guidelines about “activity" would be to strive for a minimum of 30 minutes for adults or 60 minutes for children of moderate physical activity daily.
Individual activity goals depend upon each person’s health and weight goals and issues. Begin by checking with your medical advisor or healthcare physician to get a green light on which activities would be suitable for you, what your target weight range should be and a strategic plan to improve your health.
In a nutshell, during activities, calories are burned, pounds are shed in the long run. And the number of calories burned depends upon the duration and intensity or the activity. Slow and steady is the rule of thumb. And note daily progress. For those who have never been very active at all, it may be advisable to begin slow like with walking 10 minutes each day, gradually building up time and distance with increased “brisk" pacing.
Even if you can’t get out to walk, bike or swim, take stairs instead of elevators and escalators. Clean your house. Clean your car. Wash windows. Wash your dog. Check out exercise videos, cassettes and workout books from the public library and put some of their ideas into action. Check out your local fitness centers, YMCA, community center, too, for ideas. Partner up with a neighbor to walk or join a community volleyball team.
There are unlimited ways to be active and enjoy life at the same time without using painful weight loss strategies.
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If you see yourself as unhealthy and unable to exercise and eat the right foods, guess what? You will become exactly that and never rise above that self-fulfilling prophecy. On the other hand, if you can believe you can change your exercise and eating habits, you will be successful in weight loss.
Maybe you've grown up with thoughts like, "I'll always be fat," or "I'll never look like her." Now is the time to ignore those negative inner voices and replace them with "I can look and feel better" and "I am in control of my appearance and health." Losing weight doesn't have to be out of reach. Here are three ways to tap into the strength of positive thinking:
1. Surround yourself with positive influences that reinforce the message, "You can do it!" Ask a friend to keep you accountable and encourage you along the way. Listen to motivation podcasts and CDs. Read health books and fitness magazines to give you daily encouragement.
2. Find a picture in a magazine of your goal body. Put your head on the body and picture yourself at that weight. Look at the picture every day, visualizing yourself with your new and improved body.
3. Write out positive affirmations to combat negative tendencies. Statements like "I can eat healthy and choose fruits and vegetables over sugary snacks" or "My body is beautiful, created to be healthy." Read these affirmations aloud at least once a day.
With hope and a positive attitude, weight loss is inevitable. Put systems in place to help you eat healthier and exercise, and it will be just a matter of time before you're enjoying life in your new body.
Today's Action Step: What specific thing will you do to have a more positive attitude about weight loss?
Both Jeff Usher & Arlene Pellicane are contributors for EditorialToday. The above articles have been edited for relevancy and timeliness. All write-ups, reviews, tips and guides published by EditorialToday.com and its partners or affiliates are for informational purposes only. They should not be used for any legal or any other type of advice. We do not endorse any author, contributor, writer or article posted by our team.
Arlene Pellicane has sinced written about articles on various topics from Internet Marketing, Wellness and Health. Arlene Pellicane, mother of a toddler and infant, helps women lose their baby weight and thrive as wives and mothers. Her weekly podcast "Losing Weight After Baby" is full of practical ideas that work for busy moms. An everyday mom herself, you can. Arlene Pellicane's top article generates over 6600 views. to your Favourites.